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With temperatures climbing above 30 degrees, many Southern Albertans are in soaking in the sun. The weather is ideal for heading to the lake, but conditions aren’t so great if you’re planning on pounding the pavement. But that’s not stopping committed runners like Erin Harris. “I try to get up and beat the heat. If you can’t, I know some people will run with cold sponges or try to drink lots of water before they get out.”

For those who aren’t willing to give up their running routines, the high temperatures could turn dangerous. ” If you’re feeling nauseated, headache, dizzy, those are signs that you’re getting into some heat illness,” says Karin Goodison, with Alberta Health Services. “Best then to stop your activity, drink lots of fluids and get yourself in the shade of a cool.”

There are plenty of products available to help protect yourself when running. “Hats to keep the sun off their face and off their head, and fuel belts or torso packs or palm holders full of water so you keep your hydration up,” says Arielle Faherty from Running Room Lethbridge.

Another option is to get out of the sun altogether by running on a treadmill or indoor track. You may not be exposed to the beautiful scenery Lethbridge has to offer, but it does have certain advantages. “There are advantages to coming inside out of the heat,” says Kyle Jensen, Personal Trainer at the University of Lethbridge. “The biggest thing is that you’ll be better at regulating your body temperature. So you don’t have to worry about overheating, you don’t have to worry about heat stroke or anything like that.”

Those who plan to go out before the sun is at it’s highest need to be prepared for another pesky problem. “I do encourage people to exercise, best time to do that is early in the morning or late at night,” says Goodiman. “This of course conflicts with the information we’re giving out on insects, so to avoid mosquitoes you don’t go out at those times. But you’re better off in this heat to slap on some mosquito repellent and get out in the early morning or late at night.”